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Week 8 IKU routine #8. Didn't find 2 35lb bells so did 1 hand.
Dead cleans with 55lbs bell. 5 per side. That's a PR
Presses with 2- 25lbs. Average 10 per.
Single arm bent over row with 70 lbs. 10 per side.
Just completed APACHE! · 20 min · 😤
WORKOUT SESSION
APACHE
APACHE is built around three double kettlebell exercises performed in 20-second intervals with 20 seconds of rest between each. Dead cleans develop explosive power from the ground to the rack. Strict presses build raw overhead strength with no leg drive. Bent-over rows load the entire back — a lot of work on the gluteals to keep your back up, and a lot of core work as well. Ten rounds of this sequence equals twenty minutes of work — only ten of which are actual effort. The short rest intervals prevent full recovery, and the fatigue builds faster than the simple structure suggests. This is a scored workout: total reps from all three exercises across all rounds, multiplied by the total kettlebell weight. The warm-up includes two cycles of bodyweight mobility work — squats, jumping jacks, overhead side bends, stiff-legged hip hinges, and hip circles.